The first pelvic floor exercise that your doctor will ask you to start is Kegels exercise and they will ask you to continue it even post-delivery. Ever wondered what Kegels exercise is? Why does it have to be done? In what way is it useful and how is it done? Have a look below to know these.
What are Kegels exercise ?
Kegels exercise are also known as the pelvic floor or pelvic exercise. It is an exercise that helps to strengthen the pelvic floor muscles which support organs such as the uterus, bladder, and bowel.
Why is it important during pregnancy?
During pregnancy as the baby grows in the womb, all the muscles including the muscles in your tummy, pelvis, bladder, and bowel stretch. When these muscles stretch they become weak. Weakening of these muscles will result in the following:
1. Frequent urination
2. Leaking of stool or urine or flatus
3. Low back pain
4. Feeling like you aren’t done after passing urine or stool
Even though you don’t present with these symptoms, you must do Kegels exercise so that you don’t experience this later in pregnancy or post-delivery.
How do Kegels exercise during pregnancy help you post-birth?
The pelvic floor muscles are strained and damaged during birth. Kegels exercise are effective in healing the muscles quickly. According to a study, one in three women loses bladder control post-delivery no matter whether it is normal or C-section. Doing Kegels exercise right from pregnancy helps to avoid this issue after delivery. If you had long hours of labor and vaginal birth there is a high chance of having a prolapse in the future. Doing Kegels exercise helps with reducing the chance of having a prolapse.
Can you do Kegels exercise if you have a low lying placenta?
It depends. In case if the placenta has completely/partially covered the cervix or you experience any bleeding then avoid doing Kegels exercise. If the placenta is two cms away from the cervix and there is no bleeding then you can do Kegels exercise.
Can you do Kegels exercise if you have diabetes, thyroid or high bp during pregnancy?
Yes absolutely you can. Kegels exercise are in no way related to gestational diabetes, thyroid or hypertension.
When and how often can it be done?
Start with a few repetitions and then you can progress doing n number of times in the day. Unlike other exercises, there are no rules for Kegels exercise. It can be done at any time in a day even after having your food. Its more effective when you do it after emptying the bladder. You can start Kegels exercise right from 14 weeks of pregnancy. Kegels exercise can be done in any position such as sitting, standing or even lying. But the most effective way to do Kegels exercise is in the hands on knee position.
It is never too late to start Kegels exercise. In case you missed it during pregnancy, then you can start doing it right after birth and continue throughout your life. However, do seek help from your healthcare provider before starting the exercise to learn the technique correctly.